Antioxidants
Antioxidants are compounds that help protect against free radical damage, cell membranes and other parts of the cells. They prevent and slow cell damage and support mitochondrial activity and energy. Although free radicals can be damaging, they are a part of life, and our body generates them in response to environmental insults.
Free radicals: sunlight, pollution, stress, cigarette smoke, chemicals, lack of sleep, exercise
Sources of antioxidants:
Our bodies naturally produce some powerful antioxidants, such as ALPHA LIPOIC ACID, COENZYME Q10, MELATONINE and GLUTATHIONE, these are called endogenous. The food we eat supply remaining antioxidants called exogenous.
Coenzyme Q10 – naturally occurring substance and an essential component of the mitochondria – the energy producing unit within our cells. CoQ10 is involved in the production of ATP. CoQ10 assists vitamin E in protecting cell membranes and lipids such as cholesterol from oxidation.
Glutathione – one of the most important antioxidant in our body. The main benefits are supports liver detoxification processes, helps protect mitochondria, promotes skin health and assists in repairs of damaged cells.
Alpha Lipoic acid – sulphur containing vitamin – like substance playing key roles in the production of ATP and acts uniquely as a potent antioxidant in protecting against both fat- and water-soluble free radicals.
Polyphenols – resveratrol, Lignans (found in seeds like flaxseeds), phenolic acid, flavonoids (pine bark extract, grape seed extract, bilberry, quercetin, catechins
Carotenoids – lutein, lycopene, beta-carotene, astaxanthin, zeaxanthin
Vitamins and minerals – vitamin C, vitamin E, vitamin A (including beta carotene), selenium, zinc, manganese
Dietary sources of antioxidants:
Polyphenols – berries (blueberry, acai berry, goji berry and others), cherries, black currents, extra virgin olive oil, green tea, coffee (moderate consumption), red onions, nuts, legumes, leafy greens, cruciferous vegetables, artichoke, olives, cocoa (cacao, dark chocolate – higher content of cocoa solids better), spices – turmeric, clove, cinnamon, ginger, cumin
Carotenoids - carrots, pumpkins, sweet potato, cantaloupe, tomatoes (preferably cooked), grapefruit, papaya, Brussel sprouts, oranges, salmon, avocados, spinach, algae, apricots, mango
Vitamin A – red bell peppers, carrots, squash, red meat, cod liver oil, liver, eggs and cheese, tuna, spinach, broccoli, pink grapefruit
Vitamin C – red peppers, oranges, kiwi, berries, acerola cherry, kale, lemon, camu camu, spinach, rose hips, baobab powder
Vitamin E – sunflower seeds, almonds, butternut squash, olive oil, wheat germ, trout, prawns, sesame seeds, hazelnuts, quinoa, pine nuts, avocado
Selenium – Brazil nuts, oyster, egg whites, salmon, sardines, asparagus, tuna, tofu, shiitake mushrooms, chicken breasts, turkey, beef liver
Zinc - oyster, mussels, Swiss cheese, cashews, pumpkin seeds (including oil), liver, tofu, lentils, shiitake mushroom, watermelon seeds, red meat, cacao/cocoa, legumes, nuts
Manganese: Whole grains, clams, oysters, mussels, nuts, soybeans, legumes, rice, leafy vegetables, coffee, tea, black pepper.
Are they any benefits to supplement antioxidants?
The answer is yes for some people. Naturally produced antioxidants decline with the age and certain medical conditions. If your healthcare professional suspects that you have or are at risk for certain antioxidant deficiency, they may recommend supplements., otherwise it is generally recommended to get the antioxidants from antioxidant-rich food sources as taking high doses of antioxidant supplements may be harmful to health. Coenzyme Q10 supplement can be recommended for patients on statins (statins deplete natural production of Co Q10 in our body and it is safe to take it along with the statins) and fertility, migraines and heart disease.
